Nutrition Facts of Chard

Chard Nutrition Facts

Nutrient Amount per Serving
Calories 35
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 77mg
Total Carbohydrate 7g
Dietary Fiber 4g
Sugar 1g
Protein 3g
Vitamin A 6116 IU
Vitamin C 32.9 mg
Vitamin K 573.4 mcg
Calcium 101 mg
Iron 2.5 mg

Serving size: 100g

Chard Information

Chard, also known as Swiss chard, is a leafy green vegetable that belongs to the same family as beets and spinach. It has large, slightly bitter leaves and colorful stalks, which can be white, yellow, or red. Chard is packed with nutrients and offers several health benefits.

Health Benefits of Chard

  • Nutrient-rich: Chard is an excellent source of vitamins A, C, and K, as well as minerals like calcium and iron.
  • Antioxidant properties: It contains various antioxidants that help protect the body against cell damage and reduce the risk of chronic diseases.
  • Heart health: Chard is low in calories and fat, and its high potassium content can help lower blood pressure levels, promoting heart health.
  • Blood sugar control: The fiber and antioxidants in chard can aid in regulating blood sugar levels and reduce the risk of type 2 diabetes.
  • Bone health: The combination of calcium, vitamin K, and magnesium in chard supports bone health and may help prevent osteoporosis.

FAQs about Chard

1. How should I store chard to keep it fresh?

Chard can be stored in the refrigerator. Remove any damaged or wilted leaves, place it in a plastic bag, and store it in the vegetable crisper. It should stay fresh for up to 5-6 days.

2. Can I eat chard raw?

Yes, chard can be eaten raw. You can add it to salads or use it as a base for wraps. However, cooking chard can help reduce any bitterness it may have.

3. Is chard suitable for individuals with kidney problems?

Chard is high in oxalates, which can interfere with calcium absorption and may not be suitable for individuals with kidney problems or those prone to kidney stones. Consult with a healthcare professional for personalized advice.

4. Can chard be included in a weight loss diet?

Yes, chard is low in calories and packed with fiber, making it a great addition to a weight loss diet. It provides essential nutrients while keeping you feeling full and satisfied.

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